My mental journey of "low-sugar ketogenic diet" Although ketogenic diet makes me lose weight quickly, whenever my relatives and friends ask me how to operate ketogenic diet, I mostly encourage to start with low-sugar diet. Because I am not an expert, the ketogenic diet may not be suitable for everyone. After all, the human body is very mysterious, and everyone has different constitutions, except diet, living habits, stress and sleep? And so on, there are many factors and variables that interfere with slimming. Next, Mrs. Quan provides her own experience in the three stages of "low-sugar ketogenic diet" for your reference.
Compared with the photos taken before and after the diet of reducing sugar, the child seems to have only grown up a little, but the mother next to him seems to have changed. Image source: provided by Caishi Culture
Phase 1
Carry out the "ketogenic diet", lose weight for 3 months12kg. My weight was the lightest in my girlhood, 48kg, but I have always been fat-prone, so I am generally at 50? 55 kilograms, with spare money on hand after social work and love to eat and enjoy, my weight reached its peak around the age of 27, about 65 kilograms. Most women have gone through the road of losing weight, and I have tried various methods. I was the slimmest when I was 33 years old. I was once reduced to 47 kilograms, but I was depressed and anorexic at that time (anorexia and 47 kilograms).
Although I was thin at that time, I was unhappy. I felt like crying when I saw French fries and lunch boxes. I often fell asleep and shed tears without warning. I couldn't find where my motorcycle stopped every day, and blx made my relatives and friends sad. I spent more effort to treat myself than losing weight.
When I got engaged at the age of 33, I finally felt slim and healthy, but my unexpected pregnancy six months later was the beginning of my swelling. My weight was as high as 77 kg during pregnancy, 74 kg after delivery, and I was lucky to drop to 62kg about half a year after delivery. But since Brother Quan (my son) was about two years old, he kept feeding me leftovers. After three years of eating, I weighed 69 kilograms. Later, I tried to walk fast, take a walk and eat less. After about three months, I dropped to 66 kilograms without a trace. Why can't I say it without a trace? Because you can't tell from the outside that you are getting thinner.
In the fruity period (left), it looks like a tired mother, who doesn't want to dress herself up and doesn't look very good. After three months of ketogenic diet (middle and right), I lost nearly 12 kg after eating. Image source: provided by Caishi Culture
When she started a ketogenic diet, Mama Quan did her homework and groped while eating. Many people will have bullet-proof coffee for breakfast, but Ms. Quan has never tried it. In fact, bullet-proof diet is not the same as ketogenic diet. I will eat some light food for breakfast, such as simple salad, eggs or yogurt. Gradually, I will not be hungry at breakfast time, so I will change to a cup of sugar-free tea, black coffee or sparkling water, and then I will not eat until I am really hungry (I will drink water first when I feel hungry, and I will not be considered really hungry until I am still hungry after drinking water for half an hour).
At the beginning of the ketogenic diet, I felt hungry every day, so I ate 5? Six meals. I will add a snack time between meals. The content of snacks can be eggs, sugar-free yogurt, or even a plate of vegetables or a small amount of Hawaiian beans. In short, I will not leave the premise of low sugar. About three weeks later, as my body gradually got used to it, the number of meals decreased and the weight increased slightly, but I didn't deliberately eat too much, but I followed my body's feelings and felt comfortable.
The diet ratio in this period is probably: a lot of dietary fiber, enough good fat, a proper amount of protein, and low net carbohydrate. If you don't have a food scale, you can ask the market owner about the weight, or the food in the store will be marked on the label. My personal experience is that you can roughly measure the weight visually in less than a week, and you don't need to use an electronic scale to measure it accurately. It is not necessary to weigh the food, and I don't often help weigh the food myself. After all, don't make yourself feel troublesome and laborious, and there is a way to implement it in life.
Point 1: Get enough nutrients and components every day.
The weight can be adjusted according to your personal situation. Be sure to feel full. Don't go on a diet or endure hunger. We should eat nutritious food and be healthy.
Form source: provided by Caishi Culture
Point2: Eat protein first.
My eating order is to eat enough protein first, then a lot of dietary fiber. If I am not full, I will add a plate of vegetables fried in oil, or add some snacks rich in high-quality fat such as nuts, cheese, sugar-free yogurt or more than 85% chocolate.
If I want to eat some fruit, or occasionally break the rules and eat some high-sugar food, it must be placed at the end of the meal order, but I won't do it every day, only when I have a strong desire, interpersonal needs, or feel pressure. The advantage of putting it after a meal is that when you are full, you can avoid eating too much out of control. Since you want to eat, you should be happy, have no regrets and have no suspense.